There has been a lot of debate in the past few year about high fat diets helping you to lose weight and stay healthy. But, there is more to this debate that people need to think about and pay attention to, to really reap the benefits of a more high fat diet. The quality and amount of fat paired with other nutrients is very important to consider when starting to incorporate more fat into your diet. Studies in the past few years have shown that a high fat/low carbohydrate diet promotes weight loss, helps decrease risk of heart disease, obesity and Alzheimer's.
Fats typically have about 9 calories per gram and help the body function in a variety of ways. Healthy fats help give you energy, produce hormones, support brain function and mood and help with the absorption of fat soluble Vitamins A, D, E and K.
When increasing intake of fat, it is important to focus on the quality of the fat you are consuming:
- Consume good quality fats at each meal to feel fuller longer, balance blood sugar and increase satisfaction
- Consume servings of virgin coconut or olive oil, chia seeds, avocado, almonds, walnuts and pecans.
- When increasing fat, you need to decrease another macro-nutrient to keep your energy balanced
- Typically, you can do this by reducing your intake of refined and processed carbohydrates
- A good way to figure out the general amount of fats you need each day, multiply your body weight by .4 for women and .5 for men. This will give you a general gram per day amount of fat to shoot for
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